Friday, May 4, 2018
Porous
I would like to congratulate Cassie & Trevor on their newest addition to their family born this week, Hazel Marie. We will be having lots of new babies in the gym these coming months and I’m personally pretty excited to get to hold them all. Huge props to all the soon to be mothers that show up day in and day out. Making a baby is tough work as it is and continuing your fitness during that is no small feat either. Bring on the babies but if you are planning to get pregnant could you at least wait until after the 2019 Open;)
Have a great Friday!
Have a great Friday!
😃❤️❤️❤️❤️❤️😃
1.) Every 90 seconds for 5 rounds 5 Overhead Squat @ approx 60%
2.) Porous
3 rounds
21 Deadlift 155/105lb
15 Burpee Box Overs 24/20″
Note: if you feel you are a high risk box jumper handsies and toesies are not only permitted but encouraged
*3.) Every 2 minutes for 12 minutes 3 Clean 1 Jerk @ approx 70%
*4.) EMOM for 10 minutes
odd: 15/12 cal Assault Bike
even: 5 Muscle Ups
*5.) 30 cal Row
21-15-9
Chest to Bar Pull-ups
Power Snatch 75/55lb
30 cal Row
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
2.) Porous
3 rounds
21 Deadlift 155/105lb
15 Burpee Box Overs 24/20″
Note: if you feel you are a high risk box jumper handsies and toesies are not only permitted but encouraged
*3.) Every 2 minutes for 12 minutes 3 Clean 1 Jerk @ approx 70%
*4.) EMOM for 10 minutes
odd: 15/12 cal Assault Bike
even: 5 Muscle Ups
*5.) 30 cal Row
21-15-9
Chest to Bar Pull-ups
Power Snatch 75/55lb
30 cal Row
*6.) Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
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Bruce Hoffort
7:24 @ 115#
1 rd of jumping and then the hands/toes kicked in. Squats vs burpees (elbow flaring up!)
10
0
Laura VanderKelen
6:12
95# OHS; 125# C&J complex; #4 ec did 12 Cals, 1 mu rounds 1-3 then 2 mu rounds 4 & 5; #5 ec in 12:37; suck it up ✅
12
0
Lauren Kalil
6:03
OHS 95#, Yesterday’s PP 100#, C&J complex 120#, power snatch/strict HSPU/AB
5
0
Pauly VanderKelen
5:30 @ the 9:15 class :)
UB deadlifts every round / OHS: 2 sets @ 175#, 3 sets @ 185# / Day off from work = lots of EC! Every 2 minutes for 6 rounds: 2 C&J @ 205#. Last 2 minutes I completed 5 C&J @ 205# / "Bird Bath" from Monday complete in 12:40 / Farmer carries and DUs from yesterday's EC complete: first 50 meters, 50 DUs, last 50 meters, 50 more DUs for fun / *4.) complete with Laura: 15 Assault cals every round. 5,4,4,3,2 MUs complete / Lastly, 3 dips, walk backward, 3 dips, walk forward, on the parallel bars.
1
0
Theresa Rosenquist
7:26**
Rx'd DL/Grasshopper-10" BJO (I jumped!!😃); OHS position work @#25; post: Annie (🐧PJ) 7:34; GBBC EC: 4×{FC #35/WS/GH-HE #15/RT #15); 🔥🔥🧘🏼♀️🔥🔥
4
0